Keto Meal Planner
🍗 Proteins
🥦 Vegetables
🥑 Fats & nuts
🧀 Dairy
🍓 Fruit
🥣 Bases
🌿 Flavor
0 ingredients selected
Is your meal keto?
Paste any meal and get the total net carbs, a clear verdict, and low-carb swaps in seconds.
How the keto meal planner works
Building a keto day comes down to a simple formula: a protein, a low-carb vegetable, and a healthy fat, repeated across three meals while keeping total net carbs low. This tool does that for you. Select the foods you already enjoy or have in the fridge, choose a daily net-carb target, and the builder assembles three meals that fit — each labeled with its net carbs so you always know where your day stands.
Why net carbs matter on keto
Net carbs are total carbohydrates minus fiber. To stay in ketosis, most people keep net carbs under 20–50 grams per day. Every ingredient in the builder is chosen for a low net-carb count, so your full day comfortably fits your target. (Net carbs isn’t an official FDA term, and strict counts also subtract sugar alcohols — treat the numbers as a practical guide.)
Want to go deeper? Look up any food in our keto food database, browse keto recipes, or start with the beginner basics.
Keto meal planner FAQ
How does the keto meal planner work?
Pick the ingredients you like, already have, or can easily buy. The Keto Day Builder combines them into a breakfast, lunch, and dinner that stay under your daily net-carb target, and shows the net carbs for each meal.
How many carbs should a keto day have?
Most people stay in ketosis by keeping net carbs between 20 and 50 grams per day, ideally under 20 grams. The builder lets you set a 20g, 30g, or 50g daily target and keeps your three meals within it.
Is the keto meal planner free?
Yes. The Keto Day Builder is completely free, needs no signup, and runs instantly in your browser. For a full 7-day plan and grocery list, you can join the free newsletter.
Can I use it with a vegetarian or dairy-free diet?
Yes. Use the filters to show only vegetarian, dairy-free, egg-free, or nut-free ingredients, and the builder will compose your day from those only.